التربتوفان لـ صعوبة بدء النوم
Bبناءً على 19 دراسة (1 meta-analysis, 1 RCT) بمشاركة 96 مشاركًا إجمالاً. 16/19 دراسة تُظهر تأثيرات إيجابية.
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B
الخلاصة
Tryptophan shows promising signs for helping people fall asleep faster, supported by a strong biological rationale, though the studies so far have been quite small.
- 84% of 19 studies show positive effects — a very consistent finding
- Works through conversion to serotonin and then melatonin in the brain
- Total participant count of only 96 limits the strength of conclusions
- Includes 1 meta-analysis and 1 RCT — larger trials are needed
Key Study Findings
Review
Effects of L-tryptophan on sleepiness and on sleep.
Dose: 1 g or more
مقابل: Placebo
التأثير: Increase in subjective sleepiness; decrease in sleep latency
review
Unraveling the connection between the Mediterranean diet and sleep health: from biological mechanisms to clinical …
Dose: Mediterranean diet (high adherence vs. low adherence); polyphenols, omega-3, fiber as key components
مقابل: Placebo
التأثير: None
None
Animal study
Ginsenoside Rg1 alleviates PCPA-induced insomnia by inhibiting NLRP3 inflammasome activation and pyroptosis through the Nrf2/HO-1 …
Dose: None
مقابل: Placebo
التأثير: None
None
Animal Study
Promotion of sleep by cinnamic acid in parachlorophenylalanine-induced insomnia in rats.
Dose: Cinnamic acid (CA) administered to rats (dose not specified)
مقابل: Placebo
التأثير: None
None
Animal study
Lactobacillales derived from traditional Xizang dairy products improve insomnia and restore neurotransmitter-metabolic profiles via gut …
Dose: Mixed probiotics (Lactobacillus helveticus L551, Lacticaseibacillus paracasei L578, Streptococcus th
مقابل: Placebo
التأثير: None
None
Animal study
Wendan Decoction exerts therapeutic effects on insomnia by regulating gut microbiota and tryptophan metabolism.
Dose: None
مقابل: Placebo
التأثير: None
None
Key Statistics
19
الدراسات
96
المشاركون
↑
Positive
B
التقييم
Referenced Papers
Journal of psychiatric …
None
102 اقتباسات
Psychopharmacology
2025
5 اقتباسات
Phytomedicine : international …
2025
5 اقتباسات
Microbiological research
2025
3 اقتباسات
International immunopharmacology
2025
1 اقتباسات
Sleep & breathing …
2025
Neurochemical research
2024
14 اقتباسات
Journal of ethnopharmacology
2024
13 اقتباسات
Journal of ethnopharmacology
2024
13 اقتباسات
Phytomedicine : international …
2023
33 اقتباسات
The impact of tryptophan supplementation on sleep quality: a systematic review, meta-analysis, and meta-regression.
Meta-Analysis
Nutrition reviews
2022
68 اقتباسات
Study on the hypnotic effect of rare protopanaxadiol-type and protopanaxatriol-type ginsenosides.
Other
RSC advances
2019
13 اقتباسات
Drugs & aging
2018
131 اقتباسات
Nutrition research and …
2018
12 اقتباسات
Journal of clinical …
2017
1097 اقتباسات
Biomedical reports
2015
12 اقتباسات
European journal of …
2014
43 اقتباسات
Pharmacology, biochemistry, and …
2008
76 اقتباسات
Psychopharmacology
1983
25 اقتباسات
Dosage & Usage
mg = milligrams · mcg = micrograms (1,000× smaller) · IU = International Units
الجرعات الشائعة
- sleep:
- 250-1,000 mg, before bed
الحد الأعلى: Not established; previously recalled (1989) due to contamination
الجرعات المدروسة في الأبحاث
| الجرعة | المدة | التأثير | ن |
|---|---|---|---|
| 1 g or more | -- | Positive | -- |
| Mediterranean diet (high adherence vs. low adherence); polyphenols, omega-3, fiber as key components | -- | Positive | -- |
| None | -- | Positive | -- |
| Cinnamic acid (CA) administered to rats (dose not specified) | -- | Positive | -- |
| Mixed probiotics (Lactobacillus helveticus L551, Lacticaseibacillus paracasei L578, Streptococcus th | -- | Positive | -- |
| None | -- | Positive | -- |
| cannabidiol (CBD) at various doses administered to mice | -- | Positive | -- |
| not specified (intragastric administration) | -- | Positive | -- |
أفضل وقت للتناول: 30-60 minutes before bed, ideally on a light stomach
Safety & Side Effects
الآثار الجانبية المُبلّغ عنها
- ⚠ Nausea
- ⚠ Diarrhea
- ⚠ Drowsiness
- ⚠ Dry mouth
- ⚠ Blurred vision
التفاعلات المعروفة
- ● SSRIs/SNRIs — risk of serotonin syndrome
- ● MAOIs — dangerous serotonin accumulation
- ● Sedatives — additive drowsiness
الحد الأقصى المسموح به: Not established; previously recalled (1989) due to contamination
استشر مقدم الرعاية الصحية دائماً قبل البدء بأي مكمل غذائي.
Frequently Asked Questions
Does التربتوفان help with صعوبة بدء النوم?
Based on 19 studies with 96 participants, there is moderate evidence from clinical studies that التربتوفان may support صعوبة بدء النوم management. Our evidence grade is B (Good Evidence).
How much التربتوفان should I take for صعوبة بدء النوم?
Studies have used various dosages. A commonly studied range is 250-1,000 mg, before bed. Always consult your healthcare provider before starting any supplement regimen.
Are there side effects of التربتوفان?
Reported side effects may include Nausea, Diarrhea, Drowsiness, Dry mouth. Most side effects are mild and dose-dependent. Consult your doctor if you experience any adverse reactions.
How strong is the evidence for التربتوفان and صعوبة بدء النوم?
We rate the evidence as Grade B (Good Evidence). This rating is based on 19 peer-reviewed studies with 96 total participants. The overall direction of effect is positive.
Related Evidence
مكونات أخرى لـ صعوبة بدء النوم
التربتوفان لحالات أخرى
إخلاء مسؤولية FDA: لم تُقيَّم هذه البيانات من قبل إدارة الغذاء والدواء (FDA). لا تهدف المنتجات والمعلومات الواردة في هذا الموقع إلى تشخيص أو علاج أو شفاء أو الوقاية من أي مرض. تستند تقييمات الأدلة المعروضة إلى تحليلنا للأبحاث المحكّمة المنشورة ولا تُشكّل نصيحة طبية. استشر مقدم الرعاية الصحية دائماً قبل البدء بأي نظام مكملات.